Representatives of a strong half of humanity are also often overweight and tend to lose weight. However, the diet for men for weight loss is different from the female options.
Material Content:
Principles and features of a diet for men
The male body needs to get used to a completely new, very unusual system of nutrition, especially if the man is engaged in hard work. Usually the period of getting used to the new menu lasts about 10 days. At this time, you should count the calories eaten.
- The protein norm, which must be consumed every day, is 2 g per 1 kg of weight. The rate of carbohydrates is the same. It is very important that 80% of the consumed proteins and carbohydrates are obtained from simple, healthy and healthy foods.
- Be sure everything sweet and fatty in the diet needs to be minimized. You can not "confectionery" and flour food in the evening. Products with a fat content are allowed to be consumed in the evening, but their weight must be considered. So, it is allowed to eat 0.5 g of fat per 1 kg of weight.
- Be sure to have green tea in the diet. This drink is included a few days after the start of the program. Coffee is drunk only at breakfast, and tea is drunk afternoon and evening. In the early days of the diet, caffeine cannot be added to the diet, as it will only become a source of excess stress for the body.
- Eat while losing weight fractionally, in small portions. If it is necessary to remove the stomach and sides of a man, salt is completely excluded from the menu.
- It is very important to drink plenty of clean water - about two liters per day.
Important on a diet and training - physical education should try to pay at least an hour three times a week.
Advantages and disadvantages
Male weight loss programs have their definite advantages.
It:
- Diet helps not only to lose weight, but also to normalize the functions of the digestive tract and improve metabolic processes.
- Thanks to a healthy, properly balanced diet, the body remains strong for work and sports.
- The menu on such programs is quite diverse.
- You can stay on a diet for a long time, even up to a month.
But, despite the fact that the men's diet for weight loss has many advantages, it also has its drawbacks:
- Strong exacerbations of chronic ailments are possible.
- Many men are not able to refuse "heavy" food.
But still this program can be called easily portable despite its shortcomings.
What varieties exist
There are several varieties of men's weight loss programs. A diet for weight loss is worthy of special attention, because many men try to get rid of beer belly.
This version of the diet is designed only for 4 days, and during this period, men do not experience feelings of hunger, and indeed, any discomfort. This effective diet for men is a healthy eating plan.
- For breakfast, a good portion of oatmeal with fruits, as well as a sandwich with chicken and cheese. Mandatory tea or coffee without sugar.
- For lunch, a serving of buckwheat porridge or rice and 300 g of fish, unsweetened juice is recommended.
- Dinner should consist of a bran bun and 120 g of cottage cheese.
A diet for quick weight loss is a nutrition plan that already has its own taboos. This nutrition plan allows you to lose up to 5 kg of weight per week.
An example diet menu for quick weight loss:
- For breakfast, any fruit is allowed, as well as unsweetened oatmeal.
- For lunch - chicken and 200 g of boiled potatoes, two slices of cheese.
- For dinner, a couple of slices of bran bread, a couple of eggs and vegetables.
There is a classic version of the men's diet for weight loss. Its basis is buckwheat porridge. Such a diet allows you to lose up to 10 kg of weight in two weeks.
Buckwheat in the diet guarantees a smooth weight loss, in which the fat layer melts, and weight loss does not occur due to loss of muscle mass.
Porridge for the diet is prepared as follows: 250 g of buckwheat is poured into 400 ml of boiling water and left in a closed container overnight. A buckwheat diet prepared in this way allows you to lose up to 1 kg per day. Such an amazing effect is possible due to the removal of excess fluid from the body and the combustion of fats.
On the buckwheat classic male diet you can not:
- eat 4 hours before bedtime;
- to drink coffee;
- drink little water;
- refuse mineral complexes.
This nutrition program recommends supplementing the buckwheat diet with vegetables that can be eaten in any quantity.
A very interesting version of the male nutrition plan is called "Traffic Light" by color of products. Red food is strictly prohibited; yellow food is sometimes allowed. The basis of the diet should be green foods that can be eaten in any quantity. Men usually like this diet option.
Recommended and Prohibited Products
Men's diet for weight loss is a definite taboo, although a tasty and healthy menu can easily be made from the permitted products.
- Male weight loss programs allow you to eat bran and whole grain bread, as well as cereals and even hard pasta.
- Beans are allowed, all vegetables and greens.
- On a diet, you can eat eggs and dairy products, as well as fish and seafood.
- Of course, men need a lot of protein, and therefore allowed poultry, veal.
It is strictly forbidden, like on any other diet, wheat bread and sweets. You can’t eat everything smoked, fried in fat, canned, fast food.
Sausages and white rice, salted fish and snacks are also prohibited. Do not drink alcohol and drink energy drinks.
Menu effective male diet for burning fat
The diet on perhaps the most effective male diet, five times a day. The average calorie intake of 2000 kcal. The diet lasts 10 days.
- Start your day, according to this nutrition plan, should be from fried eggs of two eggs with curd cheese and tomatoes. Also for breakfast, a salad of fresh cucumbers with greens and sour cream of low fat content is allowed. At breakfast, you can eat a piece of bran bread and drink unsweetened tea.
- The second breakfast should consist of a cup of low fat kefir and a green apple.
- For lunch, there should be borsch on chicken with sour cream. A vegetable salad with lemon juice and 1 marshmallow is also allowed. You can drink unsweetened tea.
- For a mid-morning snack it is allowed to eat low-fat cottage cheese and a couple of bran bread, 1 orange.
- Dinner is very light - fish for a couple of lean varieties, boiled wild rice, Greek salad.
This is an approximate menu for the day, which can become the basis for the entire nutrition plan for the week.
Exit rules
At the end of the weight loss program, you must correctly exit it so that the weight lost with such difficulty does not return. The diet needs to be expanded gradually, gradually moving to a healthy, well-balanced diet.
You can’t start eating junk food right away. Nutrition preference should be given to raw vegetables, lean meat and fish, eggs, cereals and dairy products.
Gradually, every day the diet needs to be expanded, first adding a little butter, and then other animal and vegetable fats.
To maintain the achieved result for a long time you need to abandon fast food and fast carbohydrates. The diet should have a minimum of sugar and flour products, canned food, smoked.
Contraindications and side effects
To burn fat in the body, certain nutritional restrictions are necessary. This can not affect the well-being.
- You can’t go on a diet until you are 18 years old. In adolescence, serious taboos in the diet can cause irreparable harm to the young body.
- You can not follow this nutrition plan for diabetes, as well as for chronic diseases of the gastrointestinal tract. Disorders of the kidneys and liver, problems with the cardiovascular system are also direct contraindications to observing the men's weight loss program.
- In addition, a sharp transition from a normal diet to a strict diet with a large number of restrictions can cause a deterioration in well-being. Chronic diseases can aggravate, and also may manifest lethargic current, previously not manifested disease.
Nutrition programs, which are specially designed for men, really help to practically adjust the weight almost painlessly and even gain muscle and a beautiful abs. They allow for a short time to part with a beer belly and tighten the figure. But in order to maintain a diet and go through it to the end, willpower is needed. Diet and regularity have helped so many men to become slimmer.
